WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • "metcon time" Workout

    CONDITIONING

    Buy in: 15 Muscle-Up

    Then 4 rounds:
    12 TTB
    6 OHS
    3 Devils Press

    Overall RPE 4

    Loadings:
    Rxd: 65/45kg and 22,5/15kg
    Masters: 50/35kg and 17,5/10kg
    Tailored: 40/30kg and 15/10kg

    Tailoring Options:
    Muscle-Up→ Decrease rep scheme→ Jumping Muscle-Up
    TTB→ Hanging High Heels

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    10min AMRAP:

    10/7cal Row
    6 C2B
    12 Push-Up
    16 Air Squat

    RPE 3-4, go by feel.

    Tailoring Options:

    C2B--> Pull-Up
    Push-Up--> Elevated Push-Up

  • Warm up Workout

    Row / Air bike: 90s.

    2 rds:
    8 Air squat
    5 Up & down dog
    8 Spider lunge + twist (alt.)

    Row / Air bike: 45s.

    2 rds:
    6-8 OHS
    8-12 KB swings
    6-8 Box steps/jumps

    Mobility:
    - Lunge complex
    - Thoracic (w/ ball+barbell)
    - Pigeon
    - Ankles

  • Accessory work Workout

    Accessory work

    Banded press, 100 reps – light (punainen ohut kumppari)

    Banded pull-apart, 100 reps – light (sininen ohut kumppari)

    *Parista toinen aloittaa pressit ja toinen pull-apartit. Sitten vaihto.

  • Marston Workout

    AMRAP 20:
    1 Dead Lift, 405/285
    10 Toes to Bar
    15 Bar Facing Burpees

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-4 rounds, rest as needed between:

    1) 10+10 Single Arm DB Upright Row video
    2) 5-15 Parallette Push-Up

    RPE 3-4

  • Maanantai 6.1. Workout

    Rästi

  • Squat snatch + hang squat snatch Strength

    • Build to days heavy
    • Rest 2-3min

  • 5x2 Snatch balance Strength

    This is ment to build your speed, movement, stability, co-ordination and focus!!!
    Use a light weight that is easy to handle. Try to be as fast as possible when going under the bar. When you've finished your first rep and are dropping the bar back behind your head, as soon as it touches your neck, go back under it. So it's like touch and go.

  • Työntö Workout

    Tekniikka
    Voimarive 3x3 ja 3x2 (kakkoset raskaita)
    Lantiolta rive + saksiin työntö 4x2+1 n.75-80%
    Veto + rive polvenalla stoppi, suoraan saksiin 4x1+1 n.60-70%

    Lajinostot
    Raakatyöntö saksiin 3x2+1 85%
    Työntö 5x2 nuoseva sarja, viimeinen n.90%

    Voima + apuliikkeet
    Veto stoppi pari senttiä irti lattiasta 4x5 nouseva.
    Punnerrus niskasta 3x8
    Kulmasoutu 3x8
    Vatsakierrot levypainolla istuen 3x10